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FN 3373 > Lecture 1 > Flashcards

Lecture 1 Flashcards

1
Q

What is physical activity?

A

Moving your body, any activity throughout the day
-not exercise

WHO: any kind of bodily movement produced by skeletal muscle that requires energy expenditure
-coined in the 90s

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2
Q

What is exercise?

A

Planned physical activity

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3
Q

How did the 24hr movement come about?

A

Older guidelines focused on just the movement part and only on exercise. Now moving towards moderate to vigorous and now we have the 24hr movement

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4
Q

What is the 24hr movement guidelines?

A

Integrated to be more aware of how much we are sitting

Looking at things more comprehensively instead of just focusing in on one thing

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5
Q

What are the 24hr movement guideline components for 0-4 years?

A

Move, sleep and sit

  • all 3have benefits to our overall health
  • sleep important for Brian recuperation
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6
Q

What are some movements for infants?

A

Crawling
tummy time
grasping for things
-not confined to seats and jumpers

Want to encourage movement and continuing into later years

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7
Q

What are the recommended screen times for different children age group?

A

Less than 2yrs: none to minimal
3 yrs: 1 hour
4yrs and up: less than 2

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8
Q

What are the benefits for playing?

A 
Growth
Skeletal Muscle
Cognitive
Psychosocial health
Motor development
Body comp
Reduced injuries
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9
Q

What is the difference in the 24hr guideline in terms of activity?

A

1-2yrs: 180mins of a variety of physical activity, including energetic play

3-4: same as 1-2yrs but with at least 60 mins is energetic play

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10
Q

What are the categories of the 24hr movement for adolescence?

A

Sweat
Step
Sleep
Sit

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11
Q

What is different between the movement component of children vs adolescence?

A
  • Energetic play Is split into step and sweat
  • 1hr a day needs to achieve vigorous
  • sleep depends on how old you are
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12
Q

What does NEAT stand for?

A

Non-Exercise Activity Thermogenesis

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13
Q

What is NEAT?

A

Other activities of daily living (maintaining posture, fidgeting, cleaning, gardening)
-the calorie expenditure can always add up

even when sedentary the basal metabolic rate can always add up

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14
Q

What are the 2 kinds of activity energy expenditure?

A

Eat and NEAT

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15
Q

What have studies shown in terms of lean individuals and those who sit?

A

Individuals sit 2 hours more than lean individuals

  • If they adopted neat at level of lean individuals, they could burn and additional 350kcals/days
  • Suggested that 280-350 kcal per day through NEAT may be required for weight loss (a little more calories for Wt loss)
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16
Q

What is the risk of all cause mortality based on sitting at different amounts of time?

A
  • If you’re sitting almost all of the time your risk of all the above increases(except for cancer, mostly genetic/exposure).
  • Any type of movement is beneficial
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17
Q

What is the balance in being vatic vs inactive?

A

Active means your meeting the guidelines, but if you are sitting after the activity you did then you are negating the activity you did
-the more time you spend sitting the higher your risk. If you are inactive your risk is higher.

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18
Q

Does BMI and sitting relate to all risk mortality?

A

Doesn’t matter what BMI you have but if you are of normal weight they are still at an increased risk if they are sitting all the time

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19
Q

What is the most protective factor?

A

Vigorous activity is more protective than any dietary factor in terms of benefits

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20
Q

Is sitting and in independent risk factor for all cause mortality?

A

Yes, it is also independent from BMI

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21
Q

What are the CSEP activity guidelines ?

A

150 mins/wk for an average of 30 mins 5days/wk

  • vigorous activity in bouts of 10 mins to achieve sustained stress to your cardio system
  • your body will adapt and build and learn from the stress
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22
Q

How do the CSEP guidelines cater to the older population?

A

Added bone strengthening and flexibility

Targeting benefits that pertain to older adults

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23
Q

How do we determine what is moderate or vigorous?

A

% (220-age=max HR)
HR
Conversation Speaking during activity
Sweat rate

24
Q

What is moderate physical activity?

A

○ Any activity that causes you to sweat a little and to breath harder
○ RPE: 5-6 (rating of perceived exertion, how hard you think you are working)

%VO2 max: 50-70%

25
Q

What is vigorous physical activity?

A

○ Any activity that causes you to swat a lot and be out of breath
○ RPE 7-8

%VO2max:>70%

26
Q

What is a VO2 test?

A

Good test increases and then it plateaus, the max amount that your body is able to do

VO2 peak when there is an amazing test

27
Q

Why do we exercise?

A 
Release endorphins
Sports
Enjoyment
COmpetitive
Physical result
Being fit
28
Q

How do you know when you are fit?

A

Looks,
VO2max,
Increase in performance, Doing the things you like to do on a daily basis

29
Q

What is the definition of physical fitness?

A

The ability to carry out daily tasks with vigor and alertness without undue fatigue and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies

30
Q

What is health as a part of physical fitness?

A

Cardio, respiratory and endurance.

Being able to sustain an effort and get the O2 to the muscle to do that activity for a period of time.

Muscular endurance. Body comp. flexibility

31
Q

What is skill related to physical fitness?

A

Balance,
Agility coordination,
Speed,

32
Q

What are the 2 sub components of physical fitness?

A

Health

Skill

33
Q

In terms of physical activity how are we doing overall with children 3-5yrs?

A

73% met the guidelines of 180mins ages 3-4

30% of 5yrs meeting the guidlines

Boys tend to do better overall than girls

34
Q

In children and youth how much time is spent in sedentary pursuits?

A

62%

-this tends to increase with age

35
Q

What are the guidelines used for children and youth?

A

60 min of MVPA at least 6 days/wk

VPA at least 3 days/wk

36
Q

What % of children 6-19 are meeting the VPA of 5 mins/day/week

A

Only 11% of children are meeting the vigorous gidelines/week 5 mins is good and they go down with increasing minutes

37
Q

What % of children and youth are meeting 60mins at least 6days/wk?

A

On average 7% of Canadian children accumulate the 6 days/wk

38
Q

What is the average step count for children?

A

13 500 per day

39
Q

What are the steps for girls and boys?

A

• Girls : 10,300
• Boy: 12,100
34% of boys and 19% of girls meet cut point of 13,500 steps

Those achieving 13,500 at least 6days per week:
7% boys
3% girls

40
Q

Has there been an improvement on the activity levels over the last couple of years?

A

Basically no improvement on the activity level of children in the next CHMS

Still not meeting the recommendation

41
Q

Based on the 24hr movement guidelines how are children and youth doing?

A

Average mins of physical activity
○ Boys mostly meeting the average but do more sedentary behaviours and more time in front of screens
○ Girls could be doing better

Boys and girls getting more sedentary time, more than the guidelines

Sleep for both is okay

42
Q

Are children and youth meeting all 3 guidelines together?

A

17.5% of kids are meeting all 3 of the total movement guidelines

Combination of the 3 that they are meeting

43
Q

In adults what % are doing 30mins 5days/wk

A

5% of adults doing this

44
Q

What % of adults are doing 150 mins/week?

A

15% of adults are doing it

45
Q

What % of adults are reaching 10 000 steps a day?

A

34.5%

46
Q

What are the actual steps male and female adults are achieving ?

A

Men 9500

Women 8400

47
Q

How is the world doing on getting enough physical activity?

A

1/4th population (1.4 billion) don’t get enough PA,

-women get less than men

48
Q

Where in the world do we see high rates of low physical activity?

A

Higher income countries have higher rates of low physical activity

49
Q

Which countries have the highest rates of physical inactivity?

A

Kuwait
Saudi Arabia
Iraq
-highest rates

50
Q

Which countries have the lowest rates of physical inactivity?

A

Mozambique and Uganda

-lowest rates of physical inactivity

51
Q

What are the daily patterns of physical activity in 6-10, 11-14 and 20-79?

A 
Children 6-10
	• Peak PA is at lunchtime
Youth 11-14 and adolescents
	• Peak PA afterschool
	• Youth are also quite active during lunch
Adults 20-79
	• PA is accumulated throughout the day
	• Weekday=weekend
52
Q

Why should we know patterns of physical activity?

A

Good to know so to capitalize on these times

53
Q

What are the results of physical fitness in children and youth them compared to 1980’s?

A

• We have gotten worse with flexibility, muscle strength, waist, BMI
-Strength and flexibility decreased and all levels of fitness and body composition is down

• 28% of boys 8-10 and 23% girls could not complete a curl up

54
Q

What are the results of physical fitness in adults compared to 1980’s?

A

Same trends in adults as seen in children and youth

Only thing going up os body weight

Majority of people over 40 could not complete at least 1 curlup

55
Q

What factors contribute to the increase in body from the 1980s?

A

•Technology: groceries, shopping, time efficiency
• Larger portion sizes and accessibility of food (feast and famin, and surplus)
• Work culture
○ Work place environment
• Lifestyle
• Mentally tired
• Transportation methods instead of walking
•City planning

56
Q

How do we change the trend we are on now?

A
  • Employers have a responsibility to make a more conducive environment for activeness
  • Teaching more about fitness, how to stay fit for life
  • Aim for kids because if you build the habits at a younger age they are more likely to value this in the future

FN 3373 (9 decks)

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